Are you getting enough protein in your diet? While you may watch your calories, sugar, and salt intake, you should also make sure you are ingesting enough protein. It plays a key role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies.

How Much Protein we need in a day?

Your body requires 0.8 grams of protein per kilogram of body weight every day. So, if you weigh 150 pounds, you’ll require at least 54 grammes of protein every day. And, according to an observational research of over 12,000 individuals, having adequate protein helps promote physical health and typical everyday tasks, such as walking half a mile, stooping, lifting weights, and going up a flight of stairs. Following the RDA — give or take a few grams — will help you determine if you’re eating too much or too little protein. Here are some more suggestions to help you determine how much protein you require: Sedentary lifestyle: 11-15% of total daily calories from protein Protein accounts for 15-20% of total calories consumed in an active lifestyle with frequent exercise. Competitive athletes should consume 20 percent of their total calories from protein each day, preferably more. Bodybuilders: A maximum of 35% of total calories should come from protein each day.  

What are most common and readily available Sources of Protein?

  Black beans with lentils Not everyone likes to eat animal products on a regular basis, but that doesn’t mean you can’t eat high-protein foods. Protein sources for plant-based diets include legumes such as lentils and beans. Protein-rich pulses (the seeds of various legume plants) will provide vegetarians, vegans, and others looking to limit their animal intake with more than simply plant-based protein. Lentils and black beans will keep you full and provide nutrients such as vitamin B, iron, manganese, and fiber.   Seeds and nuts When you’re on the run or need an afternoon pick-me-up, almonds, walnuts, cashews, sunflower seeds, and their nut butter siblings are wonderful protein-dense snacks (instead of reaching for that candy bar). It’s worth mentioning that, though they’re abundant in protein and minerals like magnesium, they’re also high in unsaturated fats and should be consumed in moderation.   Cheese and Yogurt Yogurt is a fantastic source of protein that promotes digestive health, a happy gut, and a well-functioning immune system. Regardless, it is essential to choose the proper type of yogurt. Always go for unsweetened, and if you’re on a ketogenic diet, go for full-fat yoghurt, while individuals seeking to shed fat or control their weight should go for low-fat varieties. In terms of protein content, not all cheeses are made equal. Keeping this in mind, add parmesan, feta, cottage cheese, ricotta cheese, and mozzarella to your high-protein meal list. Cheese has a negative reputation due to its high calorie and fat content, yet it is an excellent provider of calcium.  

But are these enough?

  In our honest opinion these options are do fall to satisfy daily protein requirements of an healthy adult that is why recommend to supplement protein in daily life. How much supplements you need depends on your lifestyle. If you are a office guy one or two protein a day are enough to supplement your protein deficiency or  you are doing regular workout with light weight training one protein shake will do the job for you and if you are doing heavy workout routine then protein alone wont do the job efficiently we recommend pairing protein with creatine and glutamine to increased effectiveness. These are some of our most recommended products by our customers for protein.  
  1. Protein bar
  2. Whey protein
  3. Glutamine
  4. Creatine
0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *